Kalenteriin

torstai 22.01.2026

Yleiskatsaus Ateriat Kipu

Liikunta	Kulutus	Syöty	Paino (mitattu)
759 kcal	2280 kcal	1475 kcal	64.9 kg (22.01.2026)

Hiilihydraatit	Proteiinit	Rasvat
152 g /342 g	66 g /114 g	63 g /101 g

Suositukset: THL https://urn.fi/URN:ISBN:978-952-408-405-5

Askeleet (matka)	Pyöräilty matka
8347 (10.5 km)	0.0 km

Ruoka	kcal	Aika
Iltaruoka 1
Mozzarella pallot	149 kcal	19:05
Ruispalat	72 kcal	19:05
Levite	27 kcal	19:05
Ranskalainen Salaatinkastike	90 kcal	19:06
Paprika (punainen)	14 kcal	19:06
Kurkku	6 kcal	19:06
Couscous, cooked	56 kcal	19:07
Punasipuli, kuorittu	7 kcal	19:07
Punakaali, raaka	28 kcal	19:07
Mango	33 kcal	19:07
Tomaatti	5 kcal	19:07
Italialainen papukeitto	160 kcal	19:09
Vihreä Tee	2 kcal	19:12
Vihreä Tee	2 kcal	19:12
Iltaruoka 2
Kylmäsavutofu	88 kcal	19:35
Vanhempi Salaneuvos Goudajuusto	147 kcal	19:35
Kasvisrasvalevite 70%	57 kcal	19:36
Puikula 100 Kaura	336 kcal	19:36
Ekströms Mustaherukkamehu	100 kcal	19:37
Iltaruoka 3
Kasvisrasvalevite 70%	32 kcal	22:06
Moniviljapaahtoleipä	64 kcal	22:07

Ei tietoja

Tälle päivälle ei ole merkitty mitään kiputietoja.

Liikutut kalorit: 759 kcal

Päivän nettokalorit: -805 kcal

Treeni: (Kesäohjelma 2025)

Edellinen Seuraava

Näytä lämppärit

Rintakehän alaspainaminen kepin kanssa

Edellinen Seuraava

Sarja	Aika
1	1.47 min

Kokonaisaika

{ "description": "A simple bar chart with embedded data.", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Rintakehän alaspainaminen kepin kanssa'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "blue", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "kesto", "type": "quantitative", "title": "Kokonaisaika (s)", "aggregate": "sum"}, "tooltip": {"field": "kesto", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

Rintarangan Kierto

Edellinen Seuraava

Sarja	Toistot	Paino
1	20	0.0 kg
2	20	0.0 kg

ToistotKorkein toistomäärä

{ "description": "Toistot", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Rintarangan Kierto'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "lightblue", "line": true, "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "toistot", "type": "quantitative", "title": "Toistot", "aggregate": "max" , "scale": {"domain": [0, 18]}}, "y2": {"field": "toistot", "type": "quantitative", "title": "Toistot", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäistoistot ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (22.01.2026) 

{ "description": "A simple bar chart with embedded data.", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Rintarangan Kierto'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "green", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "toistot", "type": "quantitative", "title": "Max toistot", "aggregate": "max"}, "tooltip": {"field": "toistot", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

Rintarangan kierto makuuasennossa

Edellinen Seuraava

Sarja	Aika
1	1.14 min
2	1.09 min

Kokonaisaika

{ "description": "A simple bar chart with embedded data.", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Rintarangan kierto makuuasennossa'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "blue", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "kesto", "type": "quantitative", "title": "Kokonaisaika (s)", "aggregate": "sum"}, "tooltip": {"field": "kesto", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

Lonkan kierto istuen

Edellinen Seuraava

Sarja	Aika
1	1.44 min

Kokonaisaika

{ "description": "A simple bar chart with embedded data.", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Lonkan kierto istuen'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "blue", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "kesto", "type": "quantitative", "title": "Kokonaisaika (s)", "aggregate": "sum"}, "tooltip": {"field": "kesto", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

Leg Press Horizontal (Machine)

Edellinen Seuraava

Sarja	Toistot	Paino
1	10	101.0 kg
2	10	109.0 kg
3	10	117.0 kg

VastusToistotKokonaisvoluumi1RMPainosuositukset

{ "description": "Vastus", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Leg Press Horizontal (Machine)'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.paino : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "orange", "line": true, "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "paino", "type": "quantitative", "title": "Vastus", "aggregate": "max" }, "y2": {"field": "paino", "type": "quantitative", "title": "Vastus", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäispaino ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (22.01.2026) 

{ "description": "Toistot", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Leg Press Horizontal (Machine)'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "lightblue", "line": true, "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "toistot", "type": "quantitative", "title": "Toistot", "aggregate": "max" , "scale": {"domain": [0, 18]}}, "y2": {"field": "toistot", "type": "quantitative", "title": "Toistot", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäistoistot ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (22.01.2026) 

{ "description": "Kokonaisvoluumi", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Leg Press Horizontal (Machine)'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}], "layer": [ { "mark": {"type": "line", "color": "red", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "voluumi", "type": "quantitative", "title": "Kokonaisvoluumi", "aggregate": "sum"}, "tooltip": {"field": "voluumi", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

●Salikerta  Kokonaisvoluumi 

{ "description": "Repmax", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Leg Press Horizontal (Machine)'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "orange", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "rm", "type": "quantitative", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "line", "color": "red", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "rm_huippu", "type": "quantitative", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm_huippu", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

●Salikerta  1RM ennätys  Salikerran 1RM 

Ei ohjelmanmukaista ennustetta tälle liikkeelle.

Tämä liike ei ole osa ohjelmaa.

Bench Press (Dumbbell)

Edellinen Seuraava

Sarja	Toistot	Paino
1	10	10.0 kg
2	10	12.5 kg
3 Ei jaksa	7	12.5 kg

VastusToistotKokonaisvoluumi1RMPainosuositukset

{ "description": "Vastus", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Bench Press (Dumbbell)'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.paino : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "orange", "line": true, "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "paino", "type": "quantitative", "title": "Vastus", "aggregate": "max" }, "y2": {"field": "paino", "type": "quantitative", "title": "Vastus", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäispaino ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (22.01.2026) 

{ "description": "Toistot", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Bench Press (Dumbbell)'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "lightblue", "line": true, "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "toistot", "type": "quantitative", "title": "Toistot", "aggregate": "max" , "scale": {"domain": [0, 18]}}, "y2": {"field": "toistot", "type": "quantitative", "title": "Toistot", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäistoistot ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (22.01.2026) 

{ "description": "Kokonaisvoluumi", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Bench Press (Dumbbell)'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}], "layer": [ { "mark": {"type": "line", "color": "red", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "voluumi", "type": "quantitative", "title": "Kokonaisvoluumi", "aggregate": "sum"}, "tooltip": {"field": "voluumi", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

●Salikerta  Kokonaisvoluumi 

{ "description": "Repmax", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Bench Press (Dumbbell)'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "orange", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "rm", "type": "quantitative", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "line", "color": "red", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "rm_huippu", "type": "quantitative", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm_huippu", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

●Salikerta  1RM ennätys  Salikerran 1RM 

Ei ohjelmanmukaista ennustetta tälle liikkeelle.

Tämä liike ei ole osa ohjelmaa.

Single Arm Cable Row

Edellinen Seuraava

Sarja	Toistot	Paino
1	10	30.0 kg
2	10	30.0 kg
3	10	40.0 kg
4	10	40.0 kg
5	10	40.0 kg
6	10	40.0 kg

VastusToistotKokonaisvoluumi1RMPainosuositukset

{ "description": "Vastus", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Single Arm Cable Row'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.paino : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "orange", "line": true, "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "paino", "type": "quantitative", "title": "Vastus", "aggregate": "max" }, "y2": {"field": "paino", "type": "quantitative", "title": "Vastus", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäispaino ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (22.01.2026) 

{ "description": "Toistot", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Single Arm Cable Row'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "lightblue", "line": true, "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "toistot", "type": "quantitative", "title": "Toistot", "aggregate": "max" , "scale": {"domain": [0, 18]}}, "y2": {"field": "toistot", "type": "quantitative", "title": "Toistot", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäistoistot ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (22.01.2026) 

{ "description": "Kokonaisvoluumi", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Single Arm Cable Row'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}], "layer": [ { "mark": {"type": "line", "color": "red", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "voluumi", "type": "quantitative", "title": "Kokonaisvoluumi", "aggregate": "sum"}, "tooltip": {"field": "voluumi", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

●Salikerta  Kokonaisvoluumi 

{ "description": "Repmax", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Single Arm Cable Row'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "orange", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "rm", "type": "quantitative", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "line", "color": "red", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "rm_huippu", "type": "quantitative", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm_huippu", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

●Salikerta  1RM ennätys  Salikerran 1RM 

Ei ohjelmanmukaista ennustetta tälle liikkeelle.

Tämä liike ei ole osa ohjelmaa.

Leg Extension (Machine)

Edellinen Seuraava

Sarja	Toistot	Paino
1	10	25.0 kg
2	10	25.0 kg
3	12	30.0 kg

VastusToistotKokonaisvoluumi1RMPainosuositukset

{ "description": "Vastus", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Leg Extension (Machine)'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.paino : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "orange", "line": true, "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "paino", "type": "quantitative", "title": "Vastus", "aggregate": "max" }, "y2": {"field": "paino", "type": "quantitative", "title": "Vastus", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäispaino ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (22.01.2026) 

{ "description": "Toistot", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Leg Extension (Machine)'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "lightblue", "line": true, "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "toistot", "type": "quantitative", "title": "Toistot", "aggregate": "max" , "scale": {"domain": [0, 18]}}, "y2": {"field": "toistot", "type": "quantitative", "title": "Toistot", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäistoistot ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (22.01.2026) 

{ "description": "Kokonaisvoluumi", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Leg Extension (Machine)'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}], "layer": [ { "mark": {"type": "line", "color": "red", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "voluumi", "type": "quantitative", "title": "Kokonaisvoluumi", "aggregate": "sum"}, "tooltip": {"field": "voluumi", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

●Salikerta  Kokonaisvoluumi 

{ "description": "Repmax", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Leg Extension (Machine)'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "orange", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "rm", "type": "quantitative", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "line", "color": "red", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "rm_huippu", "type": "quantitative", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm_huippu", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

●Salikerta  1RM ennätys  Salikerran 1RM 

Ei ohjelmanmukaista ennustetta tälle liikkeelle.

Tämä liike ei ole osa ohjelmaa.

Vertalon kieto taljassa

Edellinen Seuraava

Sarja	Toistot	Paino
1	10	15.0 kg
2	10	15.0 kg
3	10	25.0 kg
4	10	25.0 kg

VastusToistotKokonaisvoluumi1RMPainosuositukset

{ "description": "Vastus", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Vertalon kieto taljassa'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.paino : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "orange", "line": true, "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "paino", "type": "quantitative", "title": "Vastus", "aggregate": "max" }, "y2": {"field": "paino", "type": "quantitative", "title": "Vastus", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäispaino ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (22.01.2026) 

{ "description": "Toistot", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Vertalon kieto taljassa'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "lightblue", "line": true, "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "toistot", "type": "quantitative", "title": "Toistot", "aggregate": "max" , "scale": {"domain": [0, 18]}}, "y2": {"field": "toistot", "type": "quantitative", "title": "Toistot", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäistoistot ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (22.01.2026) 

{ "description": "Kokonaisvoluumi", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Vertalon kieto taljassa'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}], "layer": [ { "mark": {"type": "line", "color": "red", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "voluumi", "type": "quantitative", "title": "Kokonaisvoluumi", "aggregate": "sum"}, "tooltip": {"field": "voluumi", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

●Salikerta  Kokonaisvoluumi 

{ "description": "Repmax", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Vertalon kieto taljassa'"}, {"calculate": "datetime(2026, 0, 22)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "orange", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "rm", "type": "quantitative", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "line", "color": "red", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "rm_huippu", "type": "quantitative", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm_huippu", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

●Salikerta  1RM ennätys  Salikerran 1RM 

Ei ohjelmanmukaista ennustetta tälle liikkeelle.

Tämä liike ei ole osa ohjelmaa.